3/14/16

AM Workout (0600) 

This morning was a solid workout. I got a lot of intensity out of this lifting. Was a very nice change from the style of workout I did yesterday. 

A.

Bench Press

5 Sets of 1 Rep @ 90% (215#) of 1 RM + 5-10# (over last week’s 225#) = 235#

Rest 3 minutes

3 Sets of 2-3 Reps @ 80% (190#)  of heaviest above single 

3 Sets of 5-7 Reps @ 70% (165#) of heaviest above single


-Hit 235# across easily, felt strong here. 
-190# for 3x3 
-165# for 3 x 7 

B.

Every 3 minutes for 12 minutes (4 sets):

Strict-Press, 5-7 Reps, building

Bent Over-Row, 5-7 Reps, building

-Hit 135# across for 4 x 7 for both the press and the row ... big effort on the sets of press. 

C.

Every 3 for 12 minutes (4 sets):

Triceps Extensions, 5-7 Reps, building

Fat Barbell Reverse Curl, 5-7 Reps, building

-Extensions = 20#s, 4 x 7
-Curls = 60#, 4 x 7

D.

3 Sets:

Alternating DB Curls x 10 reps (2 x 35# DB)

Rest as needed 

-Complete, good finisher. 

PM Workout (1100) 

A.
25 Minute Easy Run 

B.
Dry Needling 

-Felt great, haven't done this in a while, but glad I got it in.